{"id":20369,"date":"2026-02-02T20:21:32","date_gmt":"2026-02-02T17:21:32","guid":{"rendered":"https:\/\/hikeriderun.com\/%d8%aa%d8%af%d8%b1%d8%a8-%d8%a8%d8%b0%d9%83%d8%a7%d8%a1-%d8%b9%d8%b4%d8%a7%d9%86-%d8%aa%d8%aa%d8%ba%d9%84%d8%a8-%d8%b9%d9%84%d9%89-%d8%aa%d8%ad%d8%af%d9%8a-%d8%a7%d9%84%d8%ab%d9%84%d8%a7%d8%ab-%d9%82\/"},"modified":"2026-02-02T22:01:01","modified_gmt":"2026-02-02T19:01:01","slug":"%d8%aa%d8%af%d8%b1%d8%a8-%d8%a8%d8%b0%d9%83%d8%a7%d8%a1-%d8%b9%d8%b4%d8%a7%d9%86-%d8%aa%d8%aa%d8%ba%d9%84%d8%a8-%d8%b9%d9%84%d9%89-%d8%aa%d8%ad%d8%af%d9%8a-%d8%a7%d9%84%d8%ab%d9%84%d8%a7%d8%ab-%d9%82","status":"publish","type":"post","link":"https:\/\/hikeriderun.com\/ar\/%d8%aa%d8%af%d8%b1%d8%a8-%d8%a8%d8%b0%d9%83%d8%a7%d8%a1-%d8%b9%d8%b4%d8%a7%d9%86-%d8%aa%d8%aa%d8%ba%d9%84%d8%a8-%d8%b9%d9%84%d9%89-%d8%aa%d8%ad%d8%af%d9%8a-%d8%a7%d9%84%d8%ab%d9%84%d8%a7%d8%ab-%d9%82\/","title":{"rendered":"\u062a\u062f\u0631\u0628 \u0628\u0630\u0643\u0627\u0621 \u0639\u0634\u0627\u0646 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style=\"font-size: 14pt\">\u062a\u0633\u0644\u0642 \u0628\u0646 \u0646\u064a\u0641\u064a\u0633\u060c \u0633\u0643\u0627\u0641\u064a\u0644 \u0628\u0627\u064a\u0643\u060c \u0648\u0633\u0646\u0648\u0648\u062f\u0648\u0646 \u0644\u062d\u0627\u0644\u0643 \u0635\u0639\u0628\u060c \u0648\u0645\u0639 \u0628\u0639\u0636\u0647\u0645 \u0627\u0644\u0645\u062c\u0645\u0648\u0639 \u064a\u0631\u062a\u0641\u0639 3,407 \u0645\u062a\u0631.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4512d02 elementor-widget elementor-widget-image\" data-id=\"4512d02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Safe-to-say-summiting-all-three-in-the-space-of-24-hours-is-no-easy-feat.jpg\" class=\"attachment-full size-full wp-image-20357\" alt=\"Summiting all three peaks in just 24 hours is a huge challenge!\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Safe-to-say-summiting-all-three-in-the-space-of-24-hours-is-no-easy-feat.jpg 1024w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Safe-to-say-summiting-all-three-in-the-space-of-24-hours-is-no-easy-feat-768x576.jpg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Safe-to-say-summiting-all-three-in-the-space-of-24-hours-is-no-easy-feat-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">\u062a\u0633\u0644\u0642 \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645 \u0643\u0644\u0647\u0627 \u0641\u064a 24 \u0633\u0627\u0639\u0629 \u0628\u0633 \u062a\u062d\u062f\u064a \u0643\u0628\u064a\u0631 \u062c\u062f\u064b\u0627!<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c65428 elementor-widget elementor-widget-heading\" data-id=\"1c65428\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062a\u062d\u062a\u0627\u062c \u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0627\u0633\u0628 \u0639\u0634\u0627\u0646 \u062a\u0648\u0627\u062c\u0647 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645 \u0628\u0623\u0645\u0627\u0646.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67ff384 elementor-widget elementor-widget-text-editor\" data-id=\"67ff384\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0625\u0630\u0627 \u0645\u0627 \u0643\u0646\u062a \u0623\u0635\u0644\u0627\u064b \u0641\u064a \u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0629 \u0645\u0634\u064a\u060c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0636\u0631\u0648\u0631\u064a \u0639\u0634\u0627\u0646 \u064a\u0643\u0648\u0646 \u0639\u0646\u062f\u0643 \u0641\u0631\u0635\u0629 \u062d\u0642\u064a\u0642\u064a\u0629 \u062a\u0643\u0645\u0644 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0643\u0644 \u0645\u0627 \u0643\u0646\u062a \u0644\u0627\u0626\u0642 \u0623\u0643\u062b\u0631\u060c \u0643\u0644 \u0645\u0627 \u0627\u0644\u0623\u0644\u0645 \u064a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0648\u0643\u0644 \u0645\u0627 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0623\u0643\u062b\u0631!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5d0024 elementor-widget elementor-widget-heading\" data-id=\"b5d0024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0639\u0627\u062f\u0629\u064b \u062a\u062f\u0631\u064a\u0628\u0643 \u0644\u0644\u062a\u062d\u062f\u064a \u064a\u0627\u062e\u0630 \u062d\u0648\u0627\u0644\u064a 8 \u0625\u0644\u0649 12 \u0623\u0633\u0628\u0648\u0639.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-92c3423 elementor-widget elementor-widget-text-editor\" data-id=\"92c3423\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0642\u0627\u0639\u062f\u0629 \u0643\u0648\u064a\u0633\u0629 \u0647\u064a \u062a\u0639\u0637\u064a \u0646\u0641\u0633\u0643 \u062d\u0648\u0627\u0644\u064a 3 \u0634\u0647\u0648\u0631 (12 \u0623\u0633\u0628\u0648\u0639) \u062a\u062f\u0631\u064a\u0628 \u0642\u0628\u0644 \u0627\u0644\u062a\u062d\u062f\u064a.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0645\u0639 \u062a\u062f\u0631\u064a\u0628 \u0645\u0631\u0643\u0632 \u0648\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a\u060c \u0647\u0630\u0627 \u0639\u0627\u062f\u0629 \u0643\u0627\u0641\u064a \u0644\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9fb89ce elementor-widget elementor-widget-image\" data-id=\"9fb89ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips0.jpg\" class=\"attachment-full size-full wp-image-20355\" alt=\"\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips0.jpg 1024w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips0-768x576.jpg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips0-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1913f0b elementor-widget elementor-widget-heading\" data-id=\"1913f0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062a\u062d\u0636\u064a\u0631 \u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u062d\u062f\u064a \u064a\u0628\u062f\u0623 \u0628\u062a\u062f\u0631\u064a\u0628 \u0630\u0643\u064a<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18954c1 elementor-widget elementor-widget-text-editor\" data-id=\"18954c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u062e\u0637\u0637 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0631\u0627\u062d \u062a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u062d\u0627\u0644\u064a.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0644\u064a \u064a\u0645\u0634\u064a \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0644\u064a\u0627\u0642\u062a\u0647 \u0645\u0645\u062a\u0627\u0632\u0629 \u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0646\u0641\u0633 \u062e\u0637\u0629 \u0634\u062f\u064a\u062f\u0629 \u0632\u064a \u0627\u0644\u0644\u064a \u064a\u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u062e\u0645\u0648\u0644\u064b\u0627.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0643\u0646 \u0635\u0631\u064a\u062d \u0645\u0639 \u0646\u0641\u0633\u0643 \u0639\u0646 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\u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629\u060c \u062f\u0627\u064a\u0645\u064b\u0627 \u0627\u0633\u062a\u0634\u064a\u0631 \u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u064a\u0639\u064a \u0642\u0628\u0644 \u0645\u0627 \u062a\u0628\u062f\u0623.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-705b05b elementor-widget elementor-widget-heading\" data-id=\"705b05b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0645\u0634\u064a\u0629 \u0627\u0644\u062a\u0644\u0627\u0644 \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u062a\u062d\u062f\u064a.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-847e998 elementor-widget elementor-widget-image\" data-id=\"847e998\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2048\" height=\"1536\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips.jpeg\" class=\"attachment-full size-full wp-image-20353\" alt=\"Hill walking is a key part of training for the  Challenge.\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips.jpeg 2048w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips-768x576.jpeg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips-600x450.jpeg 600w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-577421b elementor-widget elementor-widget-text-editor\" data-id=\"577421b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u064a\u0642\u0648\u0644\u0648\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u062a\u062a\u062d\u0633\u0646 \u0641\u064a\u0647\u0627 \u0647\u064a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u2014\u0648\u0645\u0634\u064a \u0627\u0644\u062a\u0644\u0627\u0644 \u0645\u0648 \u0627\u0633\u062a\u062b\u0646\u0627\u0621.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0634\u064a \u0628\u062b\u0642\u0629\u060c \u062e\u0648\u0636 \u0627\u0644\u062c\u0628\u0627\u0644 \u0627\u0644\u0623\u0643\u0628\u0631 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u0645\u0644. \u26f0\ufe0f <\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062a\u062d\u0636\u064a\u0631\u064a \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0647\u0648 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645 \u0641\u064a \u064a\u0648\u0631\u0643\u0634\u0627\u064a\u0631\u060c \u0648\u0627\u0644\u0644\u064a \u0628\u0639\u0636\u0646\u0627 \u062e\u0644\u0635\u0647 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0642\u0628\u0644 \u0634\u0647\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0648\u0637\u0646\u064a.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u062a\u0644\u0627\u0644 \u0635\u063a\u064a\u0631\u0629 \u0648\u0628\u0639\u062f\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0627\u0646\u062a\u0642\u0644 \u0644\u0644\u0637\u0644\u0627\u062a \u0627\u0644\u0623\u0635\u0639\u0628\u2014\u0647\u0630\u0627 \u064a\u0628\u0646\u064a \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u064a\u0632\u064a\u062f \u062b\u0642\u062a\u0643.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0645\u062b\u0627\u0644\u064a \u062a\u062d\u0627\u0648\u0644 \u062a\u0635\u0639\u062f \u0643\u0644 \u0642\u0645\u0629 \u0645\u0646 \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645 \u0642\u0628\u0644 \u0627\u0644\u062a\u062d\u062f\u064a. \u0647\u0630\u0627 \u064a\u0642\u0648\u064a \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062a\u0639\u0644\u0645 \u0627\u0644\u0637\u0631\u0642 (\u0642\u0645\u0629 \u0633\u0643\u0627\u0641\u064a\u0644 \u0628\u0627\u064a\u0643 \u0635\u0639\u0628\u0629 \u0634\u0648\u064a \u0641\u064a \u0627\u0644\u0645\u0644\u0627\u062d\u0629). <\/span><\/p><p><span style=\"font-size: 14pt\">\u0645\u0627 \u0642\u062f\u0631\u062a \u0623\u0635\u0639\u062f \u0633\u0643\u0627\u0641\u064a\u0644 \u0628\u0627\u064a\u0643 \u0642\u0628\u0644 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0643\u0628\u064a\u0631\u060c \u0644\u0643\u0646 \u0642\u062f\u0631\u062a \u0623\u0635\u0639\u062f \u0628\u0646 \u0646\u064a\u0641\u064a\u0633 \u0642\u0628\u0644 \u0634\u0647\u0631 \u0648\u0635\u0639\u062f\u062a \u0633\u0646\u0648\u062f\u0648\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0645\u0631 \u0627\u0644\u0633\u0646\u064a\u0646.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0646\u0635\u064a\u062d\u0629 \u0645\u0647\u0645\u0629\u2014\u0627\u062d\u0633\u0628 \u0648\u0642\u062a \u0645\u0634\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0644\u0627\u0644 \u0639\u0634\u0627\u0646 \u062a\u0639\u0631\u0641 \u0633\u0631\u0639\u062a\u0643. \u0645\u0639\u0631\u0641\u0629 \u0647\u0630\u0627 \u0634\u064a\u0621 \u0623\u0633\u0627\u0633\u064a \u0644\u062a\u062e\u0637\u064a\u0637 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f8d024 elementor-widget elementor-widget-heading\" data-id=\"0f8d024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0644\u0628\u0633 \u0627\u0644\u0634\u0646\u0637\u0629\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc7d21d elementor-widget elementor-widget-image\" data-id=\"fc7d21d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Training-Plan-Tips3-900x600.jpeg\" title=\"Training Plan Tips3\" alt=\"Get used to wearing a backpack\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2e0daf elementor-widget elementor-widget-text-editor\" data-id=\"a2e0daf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0627\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u062d\u0645\u0644 \u0634\u0646\u0637\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0639\u0634\u0627\u0646 \u062a\u0643\u0648\u0646 \u0645\u0631\u062a\u0627\u062d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u062f\u064a. \ud83c\udf92<\/span><\/p><p><span style=\"font-size: 14pt\">\u064a\u0648\u0645 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645\u060c \u0634\u0646\u0637\u062a\u0643 \u0628\u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0645\u0644\u0627\u0628\u0633\u060c \u0623\u0643\u0644\u060c \u0645\u0639\u062f\u0627\u062a\u060c \u0648\u062d\u062a\u0649 4 \u0644\u062a\u0631 \u0645\u0627\u0621\u2014\u0643\u0644\u0647\u0627 \u0644\u0627\u0632\u0645 \u062a\u0634\u064a\u0644\u0647\u0627 \u0641\u0648\u0642 \u0648\u062a\u062d\u062a \u0627\u0644\u062c\u0628\u0627\u0644.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u062a\u0645\u0631\u0646 \u0628\u0647\u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0642\u0648\u064a \u062c\u0633\u0645\u0643 \u0648\u064a\u0642\u0644\u0644 \u0648\u062c\u0639 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u062f\u064a.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5a9ca4 elementor-widget elementor-widget-image\" data-id=\"f5a9ca4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"864\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/On-the-summit-of-the-Ben.jpg\" class=\"attachment-full size-full wp-image-20339\" alt=\"On the summit of the Ben\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/On-the-summit-of-the-Ben.jpg 1536w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/On-the-summit-of-the-Ben-768x432.jpg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/On-the-summit-of-the-Ben-600x337.jpg 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-464ea2d elementor-widget elementor-widget-heading\" data-id=\"464ea2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u0645\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-077e16f elementor-widget elementor-widget-text-editor\" data-id=\"077e16f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u062c\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u064a\u0643\u0645\u0644 \u0643\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0644\u064a \u0628\u062a\u0633\u0648\u064a\u0647. \ud83d\udcaa<\/span><\/p><p><span style=\"font-size: 14pt\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0627\u0644\u064a\u0629\u2014\u062a\u0642\u0648\u064a\u0629 \u0631\u062c\u0648\u0644\u0643\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u062a\u062e\u0644\u064a\u0643 \u062b\u0627\u0628\u062a \u0648\u0642\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0642\u0645\u0645.<\/span><\/p><p><span style=\"font-size: 14pt\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT (\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629) \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0633\u0639\u0629 \u0631\u0626\u062a\u0643 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0639\u0627\u062f\u064a.<\/span><\/p><p><span style=\"font-size: 14pt\">\u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u0639\u0646\u064a \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u062c\u0647\u062f \u0634\u062f\u064a\u062f \u064a\u062a\u0628\u0639\u0647\u0627 \u0627\u0633\u062a\u0631\u0627\u062d\u0629\u2014\u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0628\u0639\u062f\u0647 \u062a\u0645\u0634\u064a \u062a\u0633\u062a\u0631\u062c\u0639 \u0646\u0641\u0633\u0643\u060c \u0648\u062a\u0643\u0631\u0631.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062c\u064a\u0645 \u0645\u062b\u0644 \u0627\u0644\u0633\u064a\u0631\u060c \u0627\u0644\u062f\u0631\u0627\u062c\u0629\u060c \u0623\u0648 \u0622\u0644\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0639\u0634\u0627\u0646 \u064a\u062e\u0641\u0642 \u0642\u0644\u0628\u0643 \u0648\u064a\u0637\u0644\u0639 \u0627\u0644\u0639\u0631\u0642.<\/span><\/p><p><span style=\"font-size: 14pt\">\u062c\u0645\u0639 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0637\u0648\u064a\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0637\u0631\u064a\u0642\u0629 \u0623\u0643\u064a\u062f\u0629 \u0644\u062a\u062d\u0636\u064a\u0631 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0644\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51c6816 elementor-widget elementor-widget-image\" data-id=\"51c6816\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1536\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Follow-the-trail-back-to-the-car-park.jpg\" class=\"attachment-full size-full wp-image-20131\" alt=\"Follow the trail back to the car park.\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Follow-the-trail-back-to-the-car-park.jpg 2048w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Follow-the-trail-back-to-the-car-park-768x576.jpg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/Follow-the-trail-back-to-the-car-park-600x450.jpg 600w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bd3618 elementor-widget elementor-widget-heading\" data-id=\"7bd3618\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f73c8c elementor-widget elementor-widget-text-editor\" data-id=\"5f73c8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0623\u064a \u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u064a\u062e\u0644\u064a \u0631\u0626\u062a\u0643 \u062a\u0634\u062a\u063a\u0644 \u0631\u0627\u062d \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062a\u062d\u0636\u0631 \u0644\u0644\u064a\u0648\u0645 \u0627\u0644\u0643\u0628\u064a\u0631. \ud83c\udfc3\u200d\u2642\ufe0f <\/span><\/p><p><span style=\"font-size: 14pt\">\u0645\u0627\u0631\u0633\u062a \u062c\u064a\u0648-\u062c\u064a\u062a\u0633\u0648 \u0628\u0631\u0627\u0632\u064a\u0644\u064a \u0644\u0633\u0646\u064a\u0646 \u0648\u0643\u0646\u062a \u0623\u062a\u0645\u0631\u0646 2\u20134 \u0645\u0631\u0627\u062a \u0628\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0642\u0628\u0644 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0647\u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0631\u0641\u0639\u062a \u0642\u062f\u0631\u062a\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0643\u0627\u0646\u062a \u0628\u0631\u064a\u0643 \u0645\u0645\u062a\u0639 \u0639\u0646 \u0645\u0634\u064a \u0627\u0644\u062a\u0644\u0627\u0644 \u0627\u0644\u0637\u0648\u064a\u0644 \u0641\u064a \u0639\u0637\u0644\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u062a\u0646\u0633\u060c \u062a\u0633\u0644\u0642 \u0635\u062e\u0648\u0631\u060c \u0623\u0648 \u0623\u0644\u062a\u0645\u064a\u062a \u0641\u0631\u064a\u0633\u0628\u064a\u2014\u0625\u0630\u0627 \u064a\u062e\u0644\u064a \u0642\u0644\u0628\u0643 \u064a\u0646\u0628\u0636\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a\u0647!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3540f1e elementor-widget elementor-widget-heading\" data-id=\"3540f1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u064a\u062f\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e540c5 elementor-widget elementor-widget-text-editor\" data-id=\"6e540c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0645\u0627 \u0641\u064a\u0647 \u0648\u0632\u0646 \u201c\u0645\u062b\u0627\u0644\u064a\u201d \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645\u060c \u0644\u0643\u0646 \u062a\u062e\u0633\u064a\u0633 \u0634\u0648\u064a \u0625\u0630\u0627 \u0639\u0646\u062f\u0643 \u0648\u0632\u0646 \u0632\u0627\u064a\u062f \u064a\u0633\u0627\u0639\u062f\u0643.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u064a\u062f \u0627\u0644\u0642\u0644\u064a\u0644 \u064a\u0639\u0646\u064a \u062d\u0645\u0644 \u0623\u062e\u0641 \u0639\u0644\u0649 \u0643\u0644 \u0642\u0645\u0629 \u0648\u0646\u0632\u0644\u0629.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u064a\u062f \u0628\u0639\u062f \u064a\u0636\u063a\u0637 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0631\u0643\u0628\u0643 \u0645\u0639 \u0643\u0644 \u0627\u0644\u0637\u0644\u0639\u0627\u062a \u0648\u0627\u0644\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u0629.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a \u0648\u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u062b\u0627\u0628\u062a\u0629 \u0631\u0627\u062d \u064a\u0633\u0627\u0639\u062f\u0643 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u062a\u062e\u0633 \u0623\u064a \u0648\u0632\u0646 \u0632\u0627\u064a\u062f.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7c7dc5 elementor-widget elementor-widget-heading\" data-id=\"e7c7dc5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0633\u064a\u0627\u0631\u0629 \u0623\u0642\u0644\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc98d3c elementor-widget elementor-widget-text-editor\" data-id=\"fc98d3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u062d\u062a\u0649 \u0645\u0639 \u0648\u062c\u0648\u062f \u0633\u064a\u0627\u0631\u0629\u060c \u0643\u0646\u062a \u062d\u0631\u064a\u0635 \u0623\u0645\u0634\u064a \u0643\u0644 \u0645\u0627 \u0623\u0642\u062f\u0631. \ud83d\udeb6<\/span><\/p><p><span style=\"font-size: 14pt\">\u0643\u0646\u062a \u0623\u0645\u0634\u064a \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a \u0628\u064a\u0646 7,000 \u064810,000 \u062e\u0637\u0648\u0629 \u0642\u0628\u0644 \u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645\u2014\u0628\u0633 \u0628\u0627\u0644\u0645\u0634\u064a \u0644\u0644\u062c\u064a\u0645 \u0623\u0648 \u0644\u0644\u0645\u062f\u064a\u0646\u0629 \u0628\u062f\u0644 \u0645\u0627 \u0623\u0631\u0643\u0628 \u0627\u0644\u0633\u064a\u0627\u0631\u0629.<\/span><\/p><p><span style=\"font-size: 14pt\">\u062e\u064a\u0627\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u062b\u0644 \u0647\u0630\u064a \u0642\u062f \u062a\u0628\u062f\u0648 \u0628\u0633\u064a\u0637\u0629\u060c \u0644\u0643\u0646 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0648\u0627\u0644\u0634\u0647\u0648\u0631\u060c \u0627\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u062a\u062a\u0631\u0627\u0643\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff480a8 elementor-widget elementor-widget-heading\" data-id=\"ff480a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2935366 elementor-widget elementor-widget-text-editor\" data-id=\"2935366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0645\u0647\u0645\u060c \u0628\u0633 \u062c\u0633\u0645\u0643 \u0628\u0639\u062f\u0647 \u064a\u062d\u062a\u0627\u062c \u0648\u0642\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0647\u0630\u0627 \u0645\u0648 \u0639\u0630\u0631 \u0644\u0644\u0643\u0633\u0644\u060c \u0628\u0633 \u0644\u0627 \u062a\u062a\u0631\u062f\u062f \u062a\u0627\u062e\u0630 \u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629 \u0648\u062a\u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u064a\u0631\u062a\u0627\u062d.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0647\u0645\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u0623\u062e\u064a\u0631\u0629\u2014\u062e\u0641\u0641 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0639\u0634\u0627\u0646 \u062a\u0643\u0648\u0646 \u0646\u0634\u064a\u0637 \u0648\u062c\u0627\u0647\u0632 \u064a\u0648\u0645 \u0627\u0644\u062a\u062d\u062f\u064a.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5a06f1 elementor-widget elementor-widget-image\" data-id=\"e5a06f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"1200\" src=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/At-the-bottom-of-the-trail-ready-to-begin.jpg\" class=\"attachment-full size-full wp-image-20337\" alt=\"Three Mountains. One Day. What could possibly go wrong?\" srcset=\"https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/At-the-bottom-of-the-trail-ready-to-begin.jpg 1600w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/At-the-bottom-of-the-trail-ready-to-begin-768x576.jpg 768w, https:\/\/hikeriderun.com\/wp-content\/uploads\/2026\/02\/At-the-bottom-of-the-trail-ready-to-begin-600x450.jpg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c10d288 elementor-widget elementor-widget-heading\" data-id=\"c10d288\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef0b604 elementor-widget elementor-widget-text-editor\" data-id=\"ef0b604\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14pt\">\u0645\u0627 \u0627\u0644\u062a\u0632\u0645\u062a \u0628\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0635\u0627\u0631\u0645\u0629 \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062b\u0644\u0627\u062b \u0642\u0645\u0645 \u0627\u0644\u0648\u0637\u0646\u064a\u0629\u2014\u0628\u0633 \u062d\u0627\u0641\u0638\u062a \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u064a \u0648\u0631\u0643\u0632\u062a \u0639\u0644\u0649 \u0645\u0634\u064a \u0627\u0644\u062a\u0644\u0627\u0644 \u0623\u063a\u0644\u0628 \u0639\u0637\u0644\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0643\u0627\u0646 \u0634\u0643\u0644\u0647 \u0643\u0630\u0627:<\/span><\/p><ul><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u062c\u064a\u0645 + \u0645\u0634\u064a \u0642\u0635\u064a\u0631<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u062c\u064a\u0648-\u062c\u064a\u062a\u0633\u0648 \u0628\u0631\u0627\u0632\u064a\u0644\u064a (\u0623\u0648 \u0623\u064a \u0631\u064a\u0627\u0636\u0629 \u062b\u0627\u0646\u064a\u0629)<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 + \u0645\u0634\u064a \u0642\u0635\u064a\u0631<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u062e\u0645\u064a\u0633: \u062c\u064a\u0648-\u062c\u064a\u062a\u0633\u0648 \u0628\u0631\u0627\u0632\u064a\u0644\u064a (\u0623\u0648 \u0623\u064a \u0631\u064a\u0627\u0636\u0629 \u062b\u0627\u0646\u064a\u0629)<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u062c\u0645\u0639\u0629: \u062c\u064a\u0645 + \u0645\u0634\u064a \u0642\u0635\u064a\u0631<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0644\u0633\u0628\u062a: \u0645\u0634\u064a \u0637\u0648\u064a\u0644<\/span><\/p><\/li><li><p><span style=\"font-size: 14pt\">\u0627\u0644\u0623\u062d\u062f: \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0623\u0648 \u062c\u064a\u0648-\u062c\u064a\u062a\u0633\u0648 \u0628\u0631\u0627\u0632\u064a\u0644\u064a<\/span><\/p><\/li><\/ul><p><span style=\"font-size: 14pt\">\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u064a\u0627\u0645 \u0643\u0646\u062a \u0623\u0632\u064a\u062f \u062e\u0637\u0648\u0627\u062a\u064a \u0628\u0627\u0644\u0645\u0634\u064a \u0628\u062f\u0644 \u0627\u0644\u0633\u064a\u0627\u0631\u0629 \u0643\u0644 \u0645\u0627 \u0623\u0642\u062f\u0631.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0627\u0644\u0645\u0634\u0627\u0648\u064a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0643\u0627\u0646\u062a \u062a\u0645\u0634\u064a\u0629 \u0647\u0627\u062f\u0626\u0629 \u0628\u0627\u0644\u0644\u064a\u0644 \u0645\u0639 \u0635\u062f\u064a\u0642\u062a\u064a\u060c \u0639\u0627\u062f\u0629\u064b \u0623\u0642\u0644 \u0645\u0646 \u0633\u0627\u0639\u0629 \u0641\u064a \u062d\u064a\u0651\u0646\u0627.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0643\u0646\u062a \u0623\u0628\u062f\u0644 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062c\u064a\u0645 \u0628\u0627\u0644\u062c\u0631\u064a \u0628\u0631\u0627\u2014\u0639\u0627\u062f\u0629\u064b \u0645\u0646 5 \u0625\u0644\u0649 10 \u0643\u0645\u060c \u0648\u0627\u0644\u0647\u062f\u0641 \u0643\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0645\u0648 \u0627\u0644\u0645\u0633\u0627\u0641\u0629.<\/span><\/p><p><span style=\"font-size: 14pt\">\u0645\u0634\u0627\u064a\u0627\u062a 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